LiftSetsLiftSets / Exercises / Barbell Shoulder Press
Barbell Shoulder Press
Works the shoulders. Helped by the chest, triceps.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
shoulderschesttriceps
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 3-6 |
| Muscle size | 6-10 |
| Endurance | 12-20+ |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | barbell |
|---|---|
| Level | intermediate |
What to think about
- Brace, don't lean back.
- Lower to about ear level.
- Finish at the shoulders, bells to thighs, never out front.
How to do it
- Sit on a bench with back support in a squat rack. Position a barbell at a height that is just above your head. Grab the barbell with a pronated grip (palms facing forward).
- Once you pick up the barbell with the correct grip width, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.
- Lower the bar down to the shoulders slowly as you inhale.
- Lift the bar back up to the starting position as you exhale.
- Repeat for the recommended amount of repetitions.
Other exercises for the shoulders
- Alternating Cable Shoulder Press
- Alternating Kettlebell Press
- Arnold Dumbbell Press
- Back Flyes - With Bands
- Band Pull Apart
- Bent Over Dumbbell Rear Delt Raise With Head On Bench
- Cable Seated Lateral Raise
- Cable Shoulder Press
Track it in LiftSets
Log barbell shoulder press with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store